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Pilates > Mat > Flashcards

Mat Flashcards

1
Q

Pelvic Curl

A

Block: Foundation
Muscle focus: spinal flexors, hip extensors

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2
Q

Spine Twist Supine

A

Block: Foundation
Muscle Focus: Spinal flexors, spinal rotators, hip flexors

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3
Q

Chest Lift

A

Block: Foundation
Muscle focus: spinal flexors, hip adductors

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4
Q

Chest Lift w Rotation

A

Block: Foundation
Muscle focus: spinal flexors, spinal rotators

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5
Q

Single Leg Lift

A

Block: Foundation
Muscle focus: hip flexors, spinal flexors, spinal extensors

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6
Q

Leg Changes

A

Block: Foundation
Muscle focus: hip flexors, spinal flexors, spinal extensors

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7
Q

Hundred Prep

A

Block: abdominal work
Muscle focus: hip flexors, spinal flexors, shoulder extensors

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8
Q

Roll Up

A
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9
Q

Leg Circles

A
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10
Q

Roll-Like-A-Ball

A
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11
Q

Spine Stretch

A
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12
Q

Side Lifts

A
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13
Q

Back Extension

A
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14
Q

Rest Position

A
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15
Q

Hundred

A
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16
Q

Double Leg Stretch

A
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17
Q

Single Leg Stretch

A
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18
Q

Criss Cross

A
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19
Q

Saw

A
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20
Q

Spine Twist

A
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21
Q

Corkscrew

A
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22
Q

Single Leg Kick

A
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23
Q

Cat Stretch

A
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24
Q

Front Support

A
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25
Q

Back Support

A
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26
Q

Seal Puppy

A
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27
Q

Hamstring Pull 1

A
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28
Q

Roll Over

A
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29
Q

Open Leg Rocker

A
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30
Q

Shoulder Bridge Prep

A
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31
Q

Side Kick

A
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32
Q

Double Leg Kick

A
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33
Q

Swimming

A
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34
Q

Rocking Prep

A
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35
Q

Leg Pull Front

A
36
Q

Leg Pull Back

A
37
Q

Teaser Prep

A
38
Q

Hamstring Pull 2

A
39
Q

Hamstring Pull 3

A
40
Q

Shoulder Bridge

A
41
Q

Control Balance

A
42
Q

Jackknife

A
43
Q

Hip Circles Prep

A
44
Q

Side Kick Kneeling

A
45
Q

Side Bend

A
46
Q

Swan Dive Prep

A
47
Q

Teaser 1

A
48
Q

Neck Pull

A
49
Q

Scissors

A
50
Q

Bicycle

A
51
Q

Corkscrew Advanced

A
52
Q

Rocking

A
53
Q

Teaser 2

A
54
Q

Teaser 3

A
55
Q

Hip Circles

A
56
Q

Twist

A
57
Q

Push-Up

A
58
Q

Swan Dive Prep with Catch

A
59
Q

Swan Dive

A
60
Q

Boomerang

A
61
Q

Crab

A
62
Q

Gluteals Side Lying Series: Side Leg Lifts

A
63
Q

Gluteals Side Lying Series: Forward and Lift

A
64
Q

Gluteals Side Lying Series: Forward with drops

A
65
Q

Gluteals Side Lying Series: Adductor Lift

A
66
Q

Gluteals Kneeling Series: Hip Extension Straight Leg

A
67
Q

Gluteals Kneeling Series: Hip Extension Bent Knee

A
68
Q

Gluteals Kneeling Series: Hip Abduction Bent Knee

A
69
Q

Chest Lift W Magic Circle

A
70
Q

Arms Bent (Arms Series, Magic Circle)

A
71
Q

Arms Straight (Arms Series, Magic Circle)

A
72
Q

Arms Overhead (Arms Series, Magic Circle)

A
73
Q

Single Arm Side Press (Arms Series, Magic Circle)

A
74
Q

Single Arm Bicep (Arms Series, Magic Circle)

A
75
Q

Ankles (Sitting Series, Magic circle)

A
76
Q

Below Knees (Sitting Series, Magic Circle)

A
77
Q

Above Knees (Sitting Series, Magic Circle)

A
78
Q

Adductor Squeeze (Magic Circle)

A
79
Q

Knees (Supine Series, Magic Circle)

A
80
Q

Ankles (Supine Series, Magic Circle)

A
81
Q

Ankles Bent Knees (Prone Series, Magic Circle)

A
82
Q

Ankles Straight Knees (Prone Series, Magic Circle)

A
83
Q

Hamstrings (Prone Series, Magic Circle)

A
84
Q

Swan 1 (Magic Circle)

A
85
Q

Swan 2 (Magic Circle)

A

Pilates (3 decks)

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